Uwusebenzisa njani umatshini wokubhexa ukwenza iCardio Workout eNgcono

Umxholo

• Ukucwangcisa iDashboard yoMatshini wokuKhwela
• Ukubetha ngomzuzu (SPM)
• Yahlula ixesha
• Iqhosha lesibali-xesha
• Iqhosha lomgama
• Ixesha
• Iimitha
• Iimitha ezipheleleyo
• Ixesha lilonke
• IiCalories zizonke
• Uphengululo lwe

Umbhexeshi ngumatshini wam endiwuthandayo we-cardio kuba unokutyumza iikhalori kuyo kwaye ukrole izihlunu emqolo wakho, iingalo, i-abs kunye nemilenze. Kodwa ukubophelela ngaphandle kokwazi ukusebenzisa umatshini wokubhexa ukuze ufunde onke la manani abhidayo kwiscreen akusayi kwenza umzimba wakho naluphi na uncedo. Ndaye ndaya ku-Annie Mulgrew, umphathi wenkqubo e-Cityrow, istudiyo sangaphakathi se-row kunye noqeqesho lokuqina e-New York City, ukuyokucacisa idashboard yomatshini wokugwedla. Apha ngezantsi, uchaza ngokuthe ngqo indlela yokusebenzisa umatshini wokubheqa kunye nokuba zithetha ntoni na ezo metrics.

Xa sele ulungile, nantsi imithambo yokubhexa kunye nemithambo yokubhexa oza kuyizama:

• I-Ultimate HIIT yokuRowing Workout yeToning yoMzimba wonke
• Imizuzu engama-20 iWonke uMzimba wokuRowuna
• Umsebenzi wokuSebenza oMatshini oQhelekileyo oya kuguqula umzimba wakho
• Lo Msebenzi Woomatshini Wokugwedla unempembelelo ephantsi utshisa amaKhals ngaphandle kokungxola uMzimba wakho

Ukucwangcisa iDashboard yoMatshini wokuKhwela

Ukubetha ngomzuzu (SPM)

Isilinganisi-santya sakho (esifundeka ku-25 ngasentla), esibonisa inani lemivimbo (qwalasela ezi reps zakho) ozenzayo ngomzuzu omnye. Ephakamileyo ayingcono. (Apha: I-7 Iimpazamo zokuKhwela ngaphakathi ngaphakathi Mhlawumbi Uyenza.) Soloko ujonge ukugcina i-spm yakho ingaphantsi kwe-30-tsala ngamandla kwaye uphinde uchache kwindlela eya-kwaye uya kungena kwiimitha ezingaphezulu (cinga umgama ogqunywe emanzini) kwaye usebenze ngakumbi izihlunu ngexesha elincinci.

Yahlula ixesha

Ubungakanani bexesha ekuthathayo ukuya kumqolo weemitha ezingama-500 (ufunda u-5: 31 apha ngasentla). Ichatshazelwa sisantya (spm) kunye namandla (ukutyhala kwemilenze yakho ukuya kwandiso). Zama oku: Umqolo wama-500 eemitha ku-26 ukuya ku-28 spm, kwaye ujonge ukugcina ixesha lokwahlulwa okungaguqukiyo imizuzu emibini. Emva koko yehlisa izinga lakho ukuya ku-22 ukuya ku-24 spm, kwaye ubone ukuba ungatyhala ngamandla ngokwaneleyo ukugcina ixesha elifanayo lokwahlula.

Iqhosha lesibali-xesha

Cinezela le (kwikona esezantsi ekhohlo) emva koko ujonge phezulu okanye ezantsi utolo ukuseta ixesha ngamasekhondi angama-30. Cinezela iqhosha leziko kwaye ubone ukuba zingaphi iimitha onokuziqabela kwelo xesha linikiweyo. Zama ukugqiba iimitha ezingaphezulu kwisithuba ngasinye ngelixa ugcina isantya esifanayo se-spm.

Iqhosha lomgama

Cinezela le (kwikona esekunene ngasekunene) emva koko ujonge phezulu okanye ezantsi utolo ukuseta iinjongo zomgama ngama-50 eemitha ezongeziweyo. Emva koko cofa iqhosha eliphakathi kwaye ubone ukuba kukuthatha ixesha elingakanani ukugubungela loo mgama ngo-26 pm. Phinda kwakhona, emva koko wenze umgama ofanayo ngexesha elincinci.

Ixesha

Oku kubonisa nokuba umde kangakanani na okanye ukuba ukhethe iqhosha lesibali-ukuba ushiye umgca omde kangakanani. (Ikona esezantsi kwisandla sasekhohlo somboniso.)

Iimitha

Ngokufanayo, oku nokuba ukude kangakanani ukubheqa okanye umgama omngakanani ekufuneka ukukrole (ukuba ukhethe umgama iqhosha). (Ibhotoni kwicala lasekunene lomboniso.)

Iimitha ezipheleleyo

Isilinganiselo somgama wakho kwiseshoni enikiweyo (kwiziko eliphezulu lomboniso.)

Ixesha lilonke

Kunini ukhwele umbhexeshi. (Kwikona ephezulu yasekhohlo yomboniso.)

IiCalories zizonke

Cinga ngale nto njengamandla owenzayo kumatshini (hayi inani leekhalori ozitshisayo). Umzekelo, zama ukukrola kwireyithi ye-26 spm de ube ubetha iikhalori ezili-10. Ukuphumla, emva koko ubuye umva nge-26 spm, kodwa wehlise ixesha lakho lokwahlulahlula ukuze ufike kwiikhalori ezili-10 ngexesha elincinci. (Ikona ephezulu ngasekunene kwesibonisi.)

Ukulungele ukukhwela kumqolo, kodwa ufuna isikhokelo esithe kratya? Zama le vidiyo yokuzilolonga yokukhwela iikhalori ezitshisayo kwiCityRow.

Uphengululo lwe